Abmat – A contoured foam wedge placed behind the back during sit-ups, the abmat allows for a greater range of motion while providing some padding against the hard ground.

Affiliate – An affiliate is a gym, or “box”, that’s officially affiliated with the CrossFit brand authorized through CrossFit HQ to utilize the CrossFit trademark and apply its methodologies. In order to become an affiliate, gyms must have CrossFit-certified trainers on staff.

Air Squat / Bodyweight Squat – Standing straight up, an athlete squats down until their hips are below their knees, then stands back up until the hips are once again fully extended. (see video)

AMRAP – As Many Reps / Rounds As Possible

“As Many Reps / Rounds as Possible” (AMRAP) – the athlete is challenged to complete AMRAP of a given series of movements within a specified time period. For example, 5 minute AMRAP (or AMRAP 5): 5 deadlifts, 10 pullups, 20 double unders. When 5 minutes is up, record your total rounds completed.

Ass to Grass / Ground (ATG) –Get your hips down. Also called “Ass to Ankles,” or ATG for short. This term denotes a full-depth / range-of-motion squat.

ATG – Ass To Grass / Ground

Athlete – This is YOU. As long as you are pursuing health and fitness here at Forest City CrossFit you will be referred to as an athlete.

Back Squat (BS) – Same movement as an Air Squat but the addition of a loaded barbell across the back of the shoulders. Standing straight up with a barbell across the back, an athlete squats down until their hips are below their knees, then stands back up until the hips are once again fully extended.(see video)

Bands – Colorful, thick rubber bands of various widths that can be used for various resistance exercises and mobility work.

Barbell– A metal rod to which bumper plates are attached at each end for weightlifting exercises.

Bench Press (BP) – Just what you think it is. Lie down on the bench and press a loaded barbell through full range of motion from full extension of arms then lower down to the chest and press the bar back up to full extension.(see video) Alternatively the movement can be performed from the floor and is typically referred to as a Floor Press. Full range on the floor press is reached when the elbows make contact with the floor.

BJ – Box Jump

Box – CrossFit gyms are typically referred to as a ‘box’. A box is a barebones gym to some, but heaven to a CrossFitter. “Boxes” have all the equipment necessary for the range of WODs without the bells, whistles, and bicep curl bars of a globo / “chrome-and-tone” gym.

Box Jump (BJ) – Athletes perform a two foot take-off jump up onto a box of a given height without a running or forward stepping start. When the athlete jumps, with both feet simultaneously, onto a box they must open / extend their hips at the top before either jumping or stepping off of the box. (see article and video)

Burpees – Starting from standing, athletes make their way to a prone position, with chest and thighs on floor, (perform a pushup to accomplish this if desired) then return to a standing / squat position and perform a jump such that their feet are no longer in contact with the floor or to a prescribed height / target / object. Clap with your hands overhead if you’re happy and you know it. Repeat as directed. (see video)

BW – Body weight

C&J – Clean and Jerk

C2 – Concept II Rower

C2B – Chest to Bar (as in pull ups)

CF – CrossFit

CFT – CrossFit Total

Chest to Bar (C2B / CTB) – As in pull ups performed such that the chest contacts the pull up bar for every rep executed.

Chin Up (CU) – Similar to a pull up, however the bar is held with palms facing you (supinated grip) while hanging at full arm extension then execute the movement such that your chin reaches the level of the bar or above.

Chipper – refers to a workout with many reps and many movements(usually 5 to 10) that you have to chip away at in order to finish. Each athlete chips away at the listed movements, managing rest as necessary while trying to finish it all as fast as possible.

Clean (CLN) – A movement where an object (usually a barbell or kettlebell) is pulled upward from the floor and received in a front squat position with the object resting on the shoulders.Additional versions include Hang Clean, Power Clean, Hang Power Clean and Squat Clean (which is simply a properly executed clean) (see video)

Clean & Jerk (C&J) – One of the Olympic lifts, the clean & jerk actually encompasses two separate movements. Athletes start by explosively lifting a weighted barbell from the ground to the shoulders, often squatting under and then standing to recover. After a brief pause, athletes take a shallow dip and then drive upward to propel the bar overhead, often landing in a split position and then bringing their feet back in line. (see video)

CLN – Clean

Concept II Rower (C2) – A staple MetCon machine in any CrossFit facility. Expect to use the C2 as part of many warm-ups and many punishing WODs leaving you sucking wind. You can feel the burn in your lungs. (see video)

CrossFit Games – The pinnacle of the sport of fitness. An annual physical fitness competition to find the fittest man and woman on Earth held each summer where qualified participants are tested with a barrage of physical challenges and workouts, ranging from swimming and running to pull-ups and handstand walks. Participants accrue points over the events, and the male and female winners are crowned World’s Fittest Man & Woman. Open and Regional qualifiers narrow the field before the annual Games Event. Everyone on Earth that has access to the internet, a video camera and some basic equipment or access to a CrossFit affiliated gym is welcome to participate in the 5-week “Open” qualifier to The CrossFit Games. Each year people from all over the world and all levels of fitness participate in the Open, submitting results for one mystery workout each of the 5 weeks. The top scorers in each region go to regional qualifier competitions. The top scorers from the regional competition go to The Games.

CrossFit HQ – Owned and operated by founder Greg Glassman, the first CrossFit gym is located in Santa Cruz, CA. The location is a sort of Mecca for the compulsively fit, and the location still serves as the brain of CrossFit methodology and CrossFit.com’s daily workout.

CrossFit Open – Essentially a virtual global CrossFit Games initial qualifier. The Open allows competitors to register online and compete on their own or at local CrossFit boxes / affiliates.

CrossFit Total (CFT) – allows an athlete to get an accurate idea of how strong they are by testing themselves in three of the most functional CF modalities: back squat, strict press, and deadlift. CFT is the best of three attempts at these three exercises, and the sum of the max weight performed in each movement will give you your score.

CTB – Chest to Bar (as in pull ups)

CU – Chin Up

DB – Dumbbell

Deadlift – A movement where the barbell is pulled from the ground to hip level until the athlete’s hips are fully open. Arms are kept straight. (see article and video)

Double Unders (DUs) – Where the jump rope passes under the athlete’s feet twice while in the air for each jump, or simply two successful turns of the jump rope per jump (see video)

DUs – Double Unders

Efficiency – Competency in performance. The more efficient an athlete is in their CrossFit movements, the more reps they will be able to complete in a given amount of time.

EMOM – Every minute on the minute.

Every Minute on the Minute (EMOM) – Format typically used to perform a movement (or series of movements) beginning at the start of each new minute (or specified minute eg. E2MOM – Every 2 Minutes on the Minute) for a given time period. For example, 10 Box Jumps EMOM 10, means perform 10 box jumps each minute for 10 minutes. Complete the prescribed number of reps and then “rest” until the next minute begins.

For Time – Track the time it takes to complete a prescribed workout, this is your “score”. Though not all CrossFit workouts have a timed component, the protocol is famous for pushing athletes to race against each other and the clock.

Front Rack – Postion where the weight is supported on the front of the shoulders with the elbows elevated to a position where they may be anywhere from just in front of the bar, and up to shoulder level, with the upper arm parallel to the ground. The height of the elbows will be dependant on factors such as: type of lift being performed, athlete’s mobility. (see video)

Front Squat (FS) – Similar movement to a Back Squat, however the loaded barbell is positioned across the front of the shoulders. Standing straight up with a barbell resting on the front of the shoulders with elbows raised to shoulder level in front of the athlete, they squat down until their hips are below their knees, then stands back up until the hips are once again fully extended. This positioning of the barbell typically creates a more upright torso and different strengthening stimulus throughout the squat. (see video)

FS – Front Squat

General Physical Preparedness (GPP) – The concept of establishing a base of fitness through a non-specialized training program.

Glute-Hamstring Developer (GHD) – An apparatus utilized to perform various core strengthening movements, Sit-up, Hip Extension and Back Extension. The sit up being the most common, where an athlete sitting face-up on a GHD reaches back until their hands graze the ground, then explosively extend their legs and execute a sit-up.(see Hip and Back extension video, Sit-up video)

Glute-Hamstring Raise (GHR) – A movement typically performed on a GHD where an athlete is face down and raises their body to an upright kneeling position. (see video)

Good Mornings – A movement where an athlete is in a standing position and performs repetitions of hip flexion and extension while maintaining a strong flat back, with proper lumbar curve. Typically performed with a PVC or Dowel and can be performed with added weight on a barbell. (see video)

Gymnastics – exercises that involve controlling body movement, typically with no weight other than body weight such as sit-ups, push-ups, air squats, ring-rows, box jumps, etc.

Handstand Pushups (HSPU) – While in a handstand position against the wall or freestanding the athlete touches their head to the ground and presses all the way up until the arms are fully extended or locked out. (see video)

Hang … – as in ‘hang power clean’ or ‘hang snatch’ etc.: starting the lift standing with bar in hands.

Hang Clean (HC) – The movement begins with the bar at the “hang” position which is usually just above the knee. Initiate the pull and as the bar rises, drop into a full depth squat position (with hip crease below the top of the knee) and catch the bar in the front rack (on the front of the shoulders) position. From there, rise to a standing position. (see video)

Hang Power Clean (HPC) – The movement begins with the bar at the “hang” position which is usually just above the knee. Initiate the pull and as the bar rises, drop into a partial squat position (hip crease must stay above the knee to be considered a “Power” movement) and catch the bar in the front rack (on the front of the shoulders) position. From there, rise to a standing position. (see video)

Hang Power Snatch (HPS) – The movement begins with the bar at the “hang” position which is usually just above the knee. Initiate the pull and as the bar rises, drop into a partial depth squat position (hip crease must stay above the knee to be considered a “Power” movement) and catch the bar in the overhead position with arms fully extended. From there, rise to a standing position until hips and legs are fully extended while maintaining the weight overhead. (see video)

Hang Snatch (HS) – The movement begins with the bar at the “hang” position which is usually just above the knee. Initiate the pull and as the bar rises, drop into a full depth squat position (with hip crease below the top of the knee) and catch the bar in the overhead position with arms fully extended. From there, rise to a standing position until hips and legs are fully extended while maintaining the weight overhead. (see video)

HC – Hang Clean

Heroes – Several CrossFit Benchmark Workouts are named after actual military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very challenging as a way of honoring these heroes. Unfortunately, the list of Hero WODs continues to grow.

Hollow Rocks – A Gymnastic exercise for strengthening your core muscles. The athlete lies down on their back and extends their arms over head with legs together and extended, effectively mimicking a “banana” position. The athlete can hold the position for an extended period or can rock back and forth maintaining a tight core position while keeping arms overhead and feet off the ground. (see video)

HPC – Hang Power Clean

HPS – Hang Power Snatch

HS – Hang Snatch

HSPU – Hand Stand Pushup

Intensity – A key component in getting faster WOD times; the same amount of work completed in a less amount of time is possible with more intensity and more power. Don’t be afraid to push yourself past your comfort zone.

Jerk – A movement where an object is heaved from the shoulders and caught overhead, with arms locked out. The movement is finished when hips and legs are fully extended.

K2E – Knees to Elbows

KB – Kettlebell

Kettlebell – Available in various sizes / weights. The most common are 1 pood, 1.5 pood, and 2 pood, some are also marked in lbs: 1 pood ~ 35 lbs, 1.5 pood ~ 53 lbs, 2 pood ~ 70 lbs.

Kipping –Kipping implies the use of explosive strength in order to gain momentum when performing pullups, hand stands, pushups, and dips. For example, kipping pullups are completed without dropping from the bar. This modality starts on the pullup bar with a powerful hip drive, explosive kick, and strong pull from the arms in order to create enough momentum to get your chin up over the bar. (see another kipping video)

Knees to Elbows (K2E / KTE)– Athletes hang from a pull-up bar (or rings) and then raise their knees up toward the torso until the elbows and knees touch.

KTE – Knees to Elbows

L-Sit – A movement used to increase core strength. The athlete places their hands at the side of their body, either on the floor or some type of parallettes and then raises their body off of the ground using the arms and maintain a static “L” position (with legs approx. 90 degrees with torso) for a prescribed amount of time.

Max … – As in Max Pullups or Max Back Squat, etc.: how many reps can be done consecutively before stopping or what is the maximum weight which you can successfully perform a single rep.

Maximum Effort (ME) – For example if the workout contains: 2 min ME rowing. That means you will row as hard as you possibly can (accumulating the highest possible distance, calories etc.) for 2 full minutes, therefore putting forth a maximum effort.

ME – Maximum Effort.

Medicine / Med Ball – Same as Wall Ball.

Med Ball Clean – Start standing directly over the ball in the deadlift set up. Rapidly extend the hips and knees creating power which makes the ball weightless. Shrug yourself under the medball to a front squat (crease of hip below knee, elbows up and under ball). Stand to full extension of the hip and knee, ball remaining in rack position. (see video)

Metabolic Conditioning (MetCon) – training with the intent to enhance performance in the three metabolic pathways that provide energy for all human action. These metabolic pathways are known as the phosphagen pathway (~10 seconds or less), the glycolytic pathway (lasts up to several minutes) and the oxidative pathway (constant physical demands in excess of several minutes). The term “MetCon” is often misunderstood and incorrectly used by CrossFitters as a synonym for longer-duration cardio vascular training. MetCons are typically designed to train stamina and endurance and generally include a timed component performed at high intensity.

MetCon – Metabolic Conditioning.

Modified – Scaling or adjusting a movement to accommodate the fitness level or current capabilities of the athlete.

MU – Muscle Up

Muscle Up (MU) – Essentially a combination of a pull-up into a ring dip. One of the more advanced CrossFit movements where athletes hang from gymnastic rings or a pull-up bar and explosively pull their chest above the rings / bar to the bottom of a dip position, then press up until the arms are fully locked. (see article and video)

Nutrition – In order to optimize your CrossFit results, you must fuel your body appropriately. The right amount of the right type at the right times will have a significant impact on your performance. “you cannot out-train a bad diet”

OHS – Overhead squat

Overhead Squat (OHS) – Full-depth squat performed while arms are locked out in a wide grip (approximately snatch grip width) with a barbell held above the athlete’s head. (see video)

Paleo – As in the Palaeolithic (or ‘Paleo’) Diet. It is based on biological, physiological, and anthropological science and the quality of the food we eat. The common consensus that this is the diet the human body is meant to eat. The term was coined by Dr. Loren Cordain in his book “The Paleo Diet”. A theory of nutrition that humans are best suited to eat only foods that have been available in nature and eaten by hominids (including humans) for millions of years. Paleo nutrition excludes refined sweeteners, grain and grain based foods, alcohol, legumes (beans, peas and peanuts), dairy and other processed or artificial ingredients. Paleo nutrition is a guideline and scientific theory backed up by decades of solid research and common sense; it is not a philosophy, belief system or a religion.

Paleolithic life-style – A theory that we should try to replicate the lifestyle of our Paleolithic ancestors as best we can (within reason) in our modern lives, including: paleo nutrition, sleeping longer and more often with no or minimal electric light at night, minimizing stress, minimizing repetitive work, walking a lot every day, moving heavy things often, exercising near maximum intensity every once in a while and maintaining close daily contact with friends and family

Power Clean (PC) – The movement begins with the bar on the floor. Initiate the pull, extend / open the hips and as the bar rises, drop into a partial squat position (hip crease must stay above the knee to be considered a “Power” movement) and catch the bar in the front rack (on the front of the shoulders) position. From there, rise to a standing position. (see video)

Power Snatch (PS) – The movement begins with the bar on the floor. Initiate the pull, extend / open the hips and as the bar rises, drop into a partial squat position (hip crease must stay above the knee to be considered a “Power” movement) and catch the bar in the overhead position with arms fully extended. From there, rise to a standing position until hips and legs are fully extended while maintaining the weight overhead. (see video)

PP – Push press

PR – Personal record, new best performance of a given movement. For example, you just got a PR on your Clean & Jerk with a weight of XXX#.

Press – Also referred to as Shoulder Press or Strict Press. The athlete sets-up by taking the bar from supports or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately shoulder width. Head is tilted slightly back allowing bar to pass. Athlete then presses the bar to a position directly overhead. (see video)

Primal – A term coined by Mark Sisson in his book “The Primal Blue Print”. The Primal lifestyle is nearly identical to the “Paleo” lifestyle and there are no fundamental conflicts.

PS – Power snatch

PU – Pull-Up or Push-Up

Push Jerk (PJ) – The set-up is the same as for the shoulder press and push press. The dip is identical to the push press. The drive is identical to the push press. Instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead. Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press. (see video)

Push Press (PP) – Set-up is the same as the shoulder press. The athlete performs a dip which is initiated by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1/4 of a squat in depth. Without pausing at the bottom of the dip, the hips and legs are forcefully extended. As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended. (see video)

PVC – The long, thin tubes (made of PVC) used during warm-ups, demonstrating and practicing movements and lifts without weight. Also used for mobility work.

Range of Motion (ROM) – The full movement of a joint between complete flexion to complete extension.

Repetition (Rep) – One instance or performance of a given exercise and the term used to indicate the number of times to perform the movement.

Repetition maximum (RM) – the most you can lift for a given number of repetitions. For example, 1RM is your max lift for one rep. 10 RM is the most you can lift 10 times unbroken or without resting / stopping.

Rep Scheme – e.g. 21-15-9 or 15-12-9-6-3 – how many times to consecutively execute a movement before finishing or moving on to the next movement of the workout.

Rhabdomyolysis (Rhabdo) – A potentially dangerous condition where muscle fibers breakdown at a high rate causing nausea, pain and localized swelling of affected tissue. Stay well hydrated and when beginning or returning to a high intensity training environment be sure to gradually increase the intensity to allow for appropriate physiological adaptations to tolerate the increased capacity and demand put on your body.

Rings – Gymnastic rings are regularly used for various movements including dips, rows, muscle-ups, levers etc.

Ring Dip – Similar to a conventional bodyweight dip on parallel bars / supports, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body.

With arms straight and elbows locked the athlete then bends the arms and lowers the body until the arms are in a 90 degree position (upper arms parallel to ground or shoulders below the top of the elbow / shoulders touching rings). The athlete then straightens the arms, raising the body up and returning to the original starting position. (see video)

Ring Rows – An exercise commonly used to scale a pull-up as well as to build arm and chest strength. The athlete begins underneath the rings with feet extended out, a straight back, and hands holding onto the rings. The athlete then pulls their body up by engaging the core to touch their chest to the rings. Repeat. (see article and video)

RM – Repetition maximum – the most you can lift for a given number of repetitions

Rolling – Also called Foam Rolling. An athlete often rolls a specific part of the body back and forth over a foam roller before and especially after a WOD to help prevent sore and stiff muscles. This greatly contributes to improved mobility by maintaining supple tissue and minimizing tightness throughout the body.

ROM – Range of Motion

Rx – Or prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to “as prescribed” or Rx. If you modify or “scale” a WOD or movement, it is not Rx. Performing a movement with a partial range of motion or with assistance is also not Rx. We urge all of our athletes to attempt both movements and WODs Rx as long as it is within their ability. When a WOD is performed RX’d, that means the athlete performs all modalities using the prescribed weight and reps. Always remember that scaling when necessary is very important and keeps you safe and is a sign of training smarter not just harder with the increased risk of injury. In CrossFit, all WODs can be scaled down to meet fitness level or capabilities of the athlete. The goal is to develop to where the Rx is challenging, yet doable.

S2O – Shoulders to Overhead

Scaled – The movements in CrossFit can be adjusted or modified to accommodate all fitness levels and abilities while still eliciting the desired stimulus of the programmed WOD.

Score – Typically recorded as the time taken to complete the WOD, total number of reps completed during a given workout or the amount of weight lifted. Possibly a combination of time, reps and / or weight.

SDHP – Sumo Dead lift High Pull

Self Myofascial Release (SMR)– Connective tissues called fascia surround the muscles, bones, nerves, and organs of the body. Myofascial is comprised of the word “myo” referring to muscle and “fascia”, which refers to the collagenous web that surrounds, supports, and connects all of our muscles. SMR is a form of soft tissue therapy that involves applying sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion.

Set – A specified number of repetitions. For example, 3 sets of 10 reps, often seen as 3x10, means do 10 reps (unbroken), rest, repeat, rest, repeat.

Shoulders to Overhead (S2O) – The athlete has the option to choose the movement to perform for completing the WOD where a Strict Press, Push Press, Push Jerk or even Split Jerk could be utilized.

Snatch – The snatch is one of the Olympic lifts where athletes explosively lift a weighted barbell from ground to overhead in one movement catching the barbell with extended / locked out arms, while squatting under the bar and then standing up or “recovering”.The most common variations include Muscle Snatch, Hang Snatch, Power Snatch, Hang Power Snatch and Split Snatch. (see video)

SP – Shoulder Press (see Press – Shoulder / Strict)

Split Jerk (SJ) – The split jerk is similar to the push jerk, but the catch is done with the legs splitting with one forward and the other back into a partial lunge. The split position typically allows you to get deeper than the push jerk catch. The bar effectively has to travel less distance, and therefore you are able to lift more weight. The starting position, dip and drive are exactly the same as the push jerk and the push press. (see video)

Squat – Can be ‘air squat’ (nothing in hands) or other types (holding a bar) like ‘overhead squat’ or ‘front squat’.

Stabilize the midline – Controlling the muscles around the core and spine in order to keep it in a strong and stable position during an exercise.

Strict – As in ‘strict pull-up’, etc. A strict movement is performed with no assistance from any other part of the body or apparatus (e.g. no kip from the hips to generate extra power, no bands to lessen the strength / mobility required to complete the movement).

Tabatta – Interval training which typically lasts for four minutes and is usually performed in 8 30-second intervals with a 20-second on (working) and 10-second off (rest) scheme per exercise. Scoring is usually based on the least number of reps completed in any one of the intervals. Alternatively the score could be the total reps completed.

TGU – Turkish Get Ups

Thruster – Essentially a front squat straight into a push press. With a barbell, kettlebells or dumbbells start in a front rack position (standing position with the bar resting against the front of your shoulders). Drop into a full squat position while keeping the weight at shoulder level. Return to standing position in an explosive (thrusting) motion and press the weight up over head. Bring the weight back down to your shoulders and repeat. (see video)

TnG – Touch and Go

Toes to Bar (T2B / TTB) – When the athlete hangs from a pull-up bar (or rings) at full extension and then brings their feet up to touch the bar simultaneously with both feet. (see video)

Turkish Get Ups (TGU) – The athlete moves from a position of lying on their back on the floor, to standing while supporting a weight locked out overhead and then back down to lying on their back on the floor. This is usually done with a kettlebell, dumbbell or barbell.(see video)

UB – Unbroken

Unbroken (UB) – Complete all prescribed reps for a given set without stopping. Set is to be repeated, after adequate rest, if not completed in a single set.

Walking Lunge (WL) – Using bodyweight, a barbell on the shoulders or overhead, or a weight plate held directly overhead, athletes step forward with one foot and bend both legs until their back knee touches the ground. Repeat for the reps prescribed.

Wall Ball – Same as Medicine (Med) Ball.

Wallball (WB) – Pieceof equipment as known as a Medicine (Med) Ball. The wall ball exercise is performed by holding a medicine ball (usually 20 lb for men and 14 lb for ladies), athletes squat down and explosively stand up, throwing the ball toward a 9 or 10 foot target above their heads, usually on a wall or part of the rig. (see video)

WB – Wall Balls

WL – Walking Lunge

WOD – Workout Of the Day.

Workout of the Day (WOD) – This is the set of modalities that your coach uses to put you through a challenging workout on any given day.

Zone Diet – A diet followed by many CrossFit athletes in order to optimize training results and life in general by balancing the macronutrient ratio amongst Protein (30% of caloric intake), Fat (30% of caloric intake) and Carbohydrates (40% of caloric intake). Dr Barry Sears has suggested some meal plans for adopting a zone diet approach to nutrition.